Swim for Tri Plans

  • 26 week plan:


Swim for Tri training plans – Week 21

Warm-up 4L, 3L, 2L, 1L Front crawl Swimming, drills, kick or Pull – three times – you can only use each type once per set – i.e. swim 4L, drill 3L, pull 2L and kick 1L (20 rest and repeat) 1000
Sub Set 12 *1L Swims Push and Glide 12 kicks before you start swimming (15 rest) 400
Main Set 4*100 2*200 1*400 Swims Steady pace – trying to maintain a consistent stroke count – 20 rest between repeats 1200
Sub set 2 6*2L Finger Trail   200
  400 Backstroke/Breaststroke Swim down   400


  • Finger trails – the tips of the fingers don't leave the water but skim up the side of the body, past the head before entering at the usual position. Encourages a high elbow and good rotation